American Parkour - Parkour and Freerunning

Official Store of American Parkour

Buy Tutorial DVDs,

Clothing, and Gear

At the APK Store

Newsletters

The Freerunner - World's 1st Parkour Magazine

WOD - Workout of the Day

APK Login

Home

Train

WOD 4/21/09

Tuesday, 14 April 2009

"History will be kind to me for I intend to write it."
--Sir Winston Churchill--

APK Warm-Up

Workout- 3 circuits of the following, 1:30 rest between circuits:

Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5

Pistol or weighted Pistol x 5 (each leg) immediately follwed by Jump Squats x 10

L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)

After finishing 3 total circuits, finish with Front Plank and Side Plank x 2:00 each.

Post results and substitutions to comments. Compare to 2/24/09

The APK WOD-Powered by Primal Fitness The world's first Parkour and Crossfit Gym!

Users' Comments

Display 3 of 3 comments

1. 04-21-2009 08:19

Finished 2 circuits. Used a wall on handstand pushups. Used a chair for support when needed on pistols. Only used 1 leg on L-pullups. The bar fell off the door frame when I tried a clap pull up and I fell on my tailbone (won't attempt that again).

tallpaul

2. 04-21-2009 16:14

Did all three circuits, used a vertical pole to support myself during the pistols. Substituted the front and side plank with 150 crunches and 50 side leg-lifts on each side, due to not having a stopwatch or someone to time me.

Jaran

3. 04-21-2009 21:40

third circuit I didn't get the fifth hand-stand press-up.
all hspu were against a wall, and all my clap pull-ups were pretty pathetic to tell the truth. the claps were non-exsistant just kinda let go of the bar for a bit and caught it again. i'm not sure if i'm doing them right. don't how the kip should go, for some reason I couldn't access the page that was linked to...

Bodahe

Display 3 of 3 comments

Only registered users can comment an article. Please login or register.

Add your comment

< Prev		Next >

[ Back ]